Friday, July 24, 2015


Theraband routine, 15 each way
Super rack stretch, 30 seconds each
Bird Dogs, 10 each side
Bottom of squat, 1 minute
Samson stretch, 30 seconds each


Jog 200 meters
10 Burpees
10 Wall squats
5 Press
10 Push press


Push Press – take 15-20 minutes to warm up and find your 1RM

Notes:  Do your best to keep and nice upright torso and push using your legs. Make sure to achieve full lock out of legs and arms.


Event 5 from 2009 Games
3 Rounds
30 Wall Balls
30 Hang Squat Snatches (below the knee)
-20 min cap-

Notes:  RX+ is 75/45 and Rx 65/35 with hang squat cleans.  This is a lot of squatting and we have done a bunch of overhead squat/snatch work this week already.  Feel free to scale the movement and/or reps as needed to ensure quality.

Sidenote:  Be sure to warmup your hip flexors well for this one!  Many people feel tightness in their low back during this workout.

Cool down:

Pigeon stretch, 1 minute
Samson stretch, 30 seconds each
Foam Roll back and quads

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